Well, I get an A for effort...
My run got interrupted at 4:45 this morning. Was a mile and a half into it...
Was supposed to do five one mile repeats at 10K pace, total 7 miles. It would have been hard. I'll find out next Tuesday...
What can you do? Life sometimes gets in the way, dammit.
Tuesday, August 21, 2012
Monday, August 20, 2012
Crossfit WOD
AMRAP in 12 minutes of:
- Squat Clean Thruster (CLUSTERS) 135#/85# - 20 reps
- CLUSTERS 165#/105# - 15 reps
- CLUSTERS 185#/125# - as many as you can until the time ends
Core - 4 max effort L-Holds
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20 reps @ 63# + 15 reps @ 83# + 9 reps @ 93# = 44 reps total
L-hold: 25, 15, 20, 18 seconds.
Starting at 85# and ending at 125#?! Maybe, one day. I didn't sleep much at all last night, so was proud of my CLUSTER performance. It was heavy, but I got that bar over my head and (whew!) didn't drop it on my myself.
It was good to be back working out around my pals!
Crossfit WOD (on the road)
7 minutes of burpees. I did 100.
Was happy to get to 100 as the evening was hot and humid, my feet were in the sand, and I had had a double scoop of ice cream a few hours before! Glad not to skip the workout, but reminded me of how diet helps sharpen performance. Or not...
But it's summer and it was the last day of vacation, so...oh well.
I think my PR for this 7 minutes of burpees WOD (which I do at home every other month or so) is about 112.
Was happy to get to 100 as the evening was hot and humid, my feet were in the sand, and I had had a double scoop of ice cream a few hours before! Glad not to skip the workout, but reminded me of how diet helps sharpen performance. Or not...
But it's summer and it was the last day of vacation, so...oh well.
I think my PR for this 7 minutes of burpees WOD (which I do at home every other month or so) is about 112.
Friday, August 17, 2012
Long Run
14 miles. 120 minutes. 8 1/2 min pace.
14 very warm miles along the busy Currituck highway at 6 AM. Did it in 2 hours...that's 8 1/2 minutes per mile! Officially too fast, but...I was having fun so just decided that as long as I didn't slow down at the end, I should keep up the pace.
Running away from home is always a good thing. It either breathes some fresh life into my miles and gives me some awesome scenery or, as in this morning, makes me appreciate what I've got at home. I love the beach and appreciate the time near the shore. But my idea of a fun run really doesn't involve a mostly flat out and back along a two-lane road. It makes me appreciate the area in Virginia where we live, where I can drive 10 minutes to a handful of different trails that zig zag around and up and down and back again. If I had to choose today for the rest of my life, mountains or beach, I'd choose mountains. I wouldn't need time to think. (And if there was a lake near those mountains in which I could jump after a long run...consider me there.)
But it was hot and humid this morning. Probably about 75-ish degrees and 90% humidity. Yes, I wore sunscreen even though half of my run was done before the sun came up. I was looking everywhere for a sprinkler that I could put my hat into and then put it back on my head; I love the refreshing feeling of a cold-water hat! But every where I looked, it seemed that the too-manicured yards had just been watered. And the too-expensive in-ground sprinkler system turned off just as I approached. Humph.
Finally, as I neared the turn-around point (which was mapped out in my car a few days before) I saw a sprinkler that was ON. Hoorah! I took my hat off and, and a few feet from some watery relief, I slowed to a walk. As I reached my hat out, the sprinkler turned off. I laughed out loud! But as the Sprinkler Gods laughed at me, I looked 'em in the eye and cursed them. I didn't need any sprinklers to have a good run. Take THAT!
14 very warm miles along the busy Currituck highway at 6 AM. Did it in 2 hours...that's 8 1/2 minutes per mile! Officially too fast, but...I was having fun so just decided that as long as I didn't slow down at the end, I should keep up the pace.
Running away from home is always a good thing. It either breathes some fresh life into my miles and gives me some awesome scenery or, as in this morning, makes me appreciate what I've got at home. I love the beach and appreciate the time near the shore. But my idea of a fun run really doesn't involve a mostly flat out and back along a two-lane road. It makes me appreciate the area in Virginia where we live, where I can drive 10 minutes to a handful of different trails that zig zag around and up and down and back again. If I had to choose today for the rest of my life, mountains or beach, I'd choose mountains. I wouldn't need time to think. (And if there was a lake near those mountains in which I could jump after a long run...consider me there.)
But it was hot and humid this morning. Probably about 75-ish degrees and 90% humidity. Yes, I wore sunscreen even though half of my run was done before the sun came up. I was looking everywhere for a sprinkler that I could put my hat into and then put it back on my head; I love the refreshing feeling of a cold-water hat! But every where I looked, it seemed that the too-manicured yards had just been watered. And the too-expensive in-ground sprinkler system turned off just as I approached. Humph.
Finally, as I neared the turn-around point (which was mapped out in my car a few days before) I saw a sprinkler that was ON. Hoorah! I took my hat off and, and a few feet from some watery relief, I slowed to a walk. As I reached my hat out, the sprinkler turned off. I laughed out loud! But as the Sprinkler Gods laughed at me, I looked 'em in the eye and cursed them. I didn't need any sprinklers to have a good run. Take THAT!
Tuesday, August 14, 2012
Speedplay
I got to sleep in today...until 5:30. And I got to do speedwork outside rather than in my basement on my treadmill. Both very good things. I'm a lucky girl. When I started it was still dark, the moon and a few stars out. I was the only runner on the road. Fun, fun, fun. Temp was mid-70s, definitely 90%ish humidity.
Yasso 800s. If you don't know what these are, click here to find out. My goal for the Yasso 800 is 3:30. I did 5 this morning--total of 5 1/2 or 6 miles--and I think I'll work my way up to 8. The first was pretty easy and the next four were tough.
Here were my results:
3:18 (normal me...going out too fast)
3:40 (hmmm...slowed down to much)
3:40ish (where was the 1/2 mile marker??! MIA...)
3:35 (close! very close.)
3:31 (ended well...I like that).
Nice to have worked out--hard--and done by 6:36 AM.
Yasso 800s. If you don't know what these are, click here to find out. My goal for the Yasso 800 is 3:30. I did 5 this morning--total of 5 1/2 or 6 miles--and I think I'll work my way up to 8. The first was pretty easy and the next four were tough.
Here were my results:
3:18 (normal me...going out too fast)
3:40 (hmmm...slowed down to much)
3:40ish (where was the 1/2 mile marker??! MIA...)
3:35 (close! very close.)
3:31 (ended well...I like that).
Nice to have worked out--hard--and done by 6:36 AM.
Monday, August 13, 2012
Crossfit WOD (on the road)
Crossfit Reston has this handy sheet of WODs for those people who want to keep up some Crossfit-like workouts on the road. As I hardly ever travel, I only look at it when I can't get out of my house to the "box." (Still seems strange not calling it a gym.) But I'm at the beach for the week, and I'm not sure if the Crossfit at the Outerbanks is worth the drive. Rather than take the time away from my family, I looked at the 35 WODs and chose this one for today:
Perform rounds of 10-9-8-7-6-5-4-3-2- and then 1 reps of:
Perform rounds of 10-9-8-7-6-5-4-3-2- and then 1 reps of:
- Burpees
- Squats
- Hand release push-ups
The countdown workouts always seem easy until you get to 7 and realize how far you have to go...!
Did it in 7:31.
I did this on the beach, while my kids were in the "foamy" state--in between awake and asleep--and other families were still out on the beach, fishing or walking their dogs or just hanging out. I did it on a towel but that didn't keep the sand from getting all over my stomach and legs and hands and even my hair. Not sure how that happened, but I'll probably be washing it out for a few days...
Saturday, August 11, 2012
Crossfit WOD
Teams of 2. AMRAP in 15 minutes of:
- Row 250M
- Wall ball shots (20#/14#)
At 3,2,1,go - Team member #1 starts rowing and Team member #2 starts doing WBS. When TM#1 completes 250M - they switch stations. This continues on for the entire workout. Score is total number of wall ball shots completed.
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246. Rx for me.
Fun workout--doable but still tough. My partner Eric is completing his third week so it was fun to urge him on. He should have done heavier than 14# medball, but...the trainer said to do 14# so he was doing 14#...
246. Rx for me.
Fun workout--doable but still tough. My partner Eric is completing his third week so it was fun to urge him on. He should have done heavier than 14# medball, but...the trainer said to do 14# so he was doing 14#...
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